Exercise is very important for overall health. It can help you to lose weight, stay at a healthy weight, lower the risk of some diseases and help with managing emotional health.

 

With gyms closed and social distancing in place, finding a time and place to exercise is more difficult than ever before. However, there are still ways to get the exercise you need this summer, regardless of where you are:

 

• Get outdoors!
  • Check out the Williamsbridge Oval and Van Cortlandt Park in Norwood, where there is enough room to exercise and still stay six feet from other people.
• Workout at home with these free resources:
• org – free live and recorded strength and cardio exercise classes, classes for seniors, and dance classes by the YMCA
• Walk at Home – videos on YouTube by Leslie Sansone, a personal trainer
• Go4Life – exercise videos on YouTube created by The National Institute on Aging
• Move Your Way – exercise tips on YouTube created by the Centers for Disease Control and Prevention (CDC)

 

While building your COVID-era exercise practice, keep in mind these recommendations:

 

• Get at least 150 minutes of aerobic activity per week.
  • Aerobic activity, or cardio, is when the body’s large muscles move over a period of time. During aerobic exercise, your heart rate increases, and you may feel warm and breathe faster.

 

Get your cardio in by walking quickly, riding a bike slowly, jogging, running, or participating in workout classes.

 

• Make sure to work on your muscle strength two or more days a week.
  • Try strengthening muscles by lifting weights, doing push-ups, or using resistance bands.
• Stay hydrated
  • When doing exercise, especially during warm weather, it is important to be careful and not overwork your body in the heat. Be sure to drink enough fluids to stay hydrated.

 

Every bit of movement counts! For more information about physical activity basics, visit https://www.cdc.gov/physicalactivity/basics/index.htm.

 

Shirley Symister is a project manager for Montefiore Health System’s Office of Community & Population Health